Walking is one of the most underrated forms of exercise. Everyone can do it anywhere, any time. This form of exercise may not be as impactful as a full-body, high-intensity interval workout or long distance run, but walking does do surprising wonders for the body. Walking aims to improve cardiovascular health by strengthening the heart and improving circulation. Walking also benefits your mental health, releasing endorphins that boost your mood to improve the overall mental state. 

There is something to be said about getting out of the house or office to go for a walk. It’s like a release that frees your mind and body from the confines of home or work. Research confirms that changing scenery, especially if you can see nature, has positive effects on mental health. As far as from a physical standpoint, walking in the middle of the day can help reduce the risk of lower back and knee pain, particularly if you do it on a regular basis. 

It is very exciting to see more and more research emerging about the benefits of walking. Ideally, you should aim to get 150 to 300 minutes of moderate-intensity exercise each week, which basically means each walk can last 30 minutes. Aim for about 5,000 steps or more per day. If you regularly hit that mark, consider the following tips to make your walk more effective. 

Try Interval Jogging Or Speed Walking

If you don’t want to engage in a full 30-minute jog, consider incorporating a faster pace at select times during your daily walk. Health experts suggest that doing interval-based training during your walk can improve cardiovascular health. You can walk for two minutes and then speed walk for 30 seconds to one minute. Continue alternating between walking and fast walking, or even light jogging, and you will notice the difference in how your body feels. You can increase the interval times as your body adjusts to the new walking regimen. 

Walk Along A Hilly Path

Sure, walking on flat ground is perfectly fine, especially if you have knee or foot issues. Walking downhill can help improve muscle strength in your lower extremities, in addition to reducing the stress on the cardiovascular system. If you don’t have hiking trails accessible to you, find a hilly neighborhood and you’ll be good to go. Interestingly enough, walking downhill puts less stress on your breathing and heart rate. Walking uphill, on the other hand, challenges the cardiovascular system and can benefit people with knee problems. No matter if you are going downhill or uphill, remain consistent with your routine so that your body can get used to walking in hilly areas. Lastly, don’t be afraid to return to a flatter path every now and again to make life easier on yourself. 

Maintain A Quick Walking Pace

Movement is better than no movement at all, but walking at a snail’s pace will not enhance your walk. Walking briskly counts toward your 150 minutes of moderately-intense aerobic activity that health experts recommend. It can be tricky to know your heart rate during your walk, but a great way to keep up the quick pace is by listening to upbeat music. Push yourself by listening to songs that are at least 100 beats per minute (BPM) and you will move with the music. You can search the web or streaming platforms for songs with that BPM. If that pace is a little too quick for you, you can slow down every other song to help maintain consistency. The last thing you want to do is stop walking!

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Have you been looking for an easy, natural way to nourish your hair, treat dandruff, and reduce itchiness on the scalp? Maybe you want to help prevent split ends or find a treatment that supplies the scalp with beneficial nutrients. Whatever your reason, this peppermint scalp treatment does all of that and more. In this article, we’ll explore how the ingredients in this treatment benefit the hair and scalp. 

Peppermint Essential Oil

Not only does peppermint essential oil have a refreshing aroma, but it also has a place in skin and hair care applications. Peppermint essential oil exhibits antimicrobial, analgesic, insecticidal, pesticidal, anti-inflammatory, and vasodilating properties. Some people have used it to counteract hair loss because it contains menthol. Menthol is a natural vasodilator that improves blood flow to the scalp. In most cases, hair loss occurs due to starved blood flow to hair follicles. By increasing circulation to the scalp, you could potentially improve hair growth. It may also strengthen strands and prevent split ends by hydrating and nourishing hair, which helps reduce breakage. 

Jojoba Oil

Due to its oily composition, jojoba oil can act as a natural moisturizer for hair, conditioning and protecting it against dryness and breakage. Because it can moisturize the scalp, it may act as a natural dandruff remedy. Additional evidence shows that Jojoba oil is a staple ingredient in many shampoos and conditioners. Its inclusion is for micro emulsion, which basically means that it assists in carrying the active ingredients of the product to where they need to go, i.e. the hair and scalp. The oil also has a reputation as a hair growth stimulant, but that is not backed by research. One study tested jojoba oil for hair growth and it was less effective than minoxidil and peppermint essential oil.

Coconut Oil

Used topically to hydrate the scalp, coconut oil may help prevent dandruff and promote hair growth. There is some evidence that the lauric acid in coconut oil may protect the hair against protein loss. Dyes, bleach, some shampoos, and various styling products can cause hair to become dull and fragile due to keratin loss. Lauric acid’s unique structure allows it to be absorbed into the hair shaft, which prevents moisture loss and encourages stronger hair. Additionally, some evidence indicates that coconut oil may help you manage a dry, itchy scalp. A small study found that applying coconut oil to the scalp had anti-fungal benefits. Researchers also noted that coconut oil may help combat scalp yeast infections and reduce scalp flaking. 

DIY Peppermint Scalp Treatment

Ingredients:

• 2 tablespoons coconut oil
• 1 tablespoon jojoba oil
• 1 teaspoon castor oil
• 5 drops peppermint essential oil
• 3 drops tea tree oil

Instructions:

• Spoon the coconut oil into a small bowl and microwave for about 10 to 15 seconds to melt it. Once melted, mix in the jojoba oil and castor oil. 
• Stir in the peppermint essential oil and tea tree oil. These oils give the treatment a lovely aroma, but they also do wonders for reducing itchiness and dryness on the scalp. 
• Pour the mixture into a dropper bottle and use when ready. You can apply the oil mixture directly to the scalp, gently massaging it in circular motions for three to five minutes to increase the absorption and stimulate circulation. 
• Allow it to sit for at least 30 minutes, covering your hair with a shower cap or towel to protect the hair and scalp during the process. 
• Use a natural shampoo to wash the treatment out. Ideally, use this treatment once or twice per week to keep your scalp healthy and fabulous.  

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If you operate like most people, then you have to get out and do things during the summer. Moving your workouts outside allows you to embrace both the benefits of exercise and being in fresh air and nature. That is especially true if you go on scenic hikes, swim in lakes, or head to the beach. Although working out in the heat can bring about certain risks, it also brings a host of benefits, which we detail in this article. 

You do not have to be a full-blown outdoors person to want to exercise outside. If you choose to train outside in the heat, you can reap several benefits, despite the challenges that it presents. Continue reading to learn about the top five benefits of exercising in the heat.

Enhance Mental Strength

When you run on the treadmill indoors and the air conditioning is going strong, you may get comfortable. That isn’t to say that running is easy, but you don’t have to face the elements, nor do you have to face uneven terrain. Running outside is a different experience, no matter the temperature. Training in the heat, though, requires you to adapt to the discomfort. In doing so, you actually build mental strength that you can transfer to everyday life, which helps you be more resilient overall.

Burn More Calories

The body’s temperature elevates a little more outside in the heat than it does inside an air-conditioned gym. That ultimately increases the body’s metabolic rate, and the body also has to work harder to cool down. In order to do both of those things, the body needs to burn more calories, which makes it a little easier to lose a couple pounds. Note that this is a temporary calorie expenditure and should not replace long-term strategies like strength training, consistent aerobic activity, and healthy diet. 

Increases Sweat And Blood Circulation

When you are in hot weather, what do you notice? You sweat, right? The body’s natural response to heat exposure is increased sweat production and blood circulation. By learning to adapt to these circumstances, you train the body to become tolerant and familiar with a range of temperatures. Plus, working out in the heat can help improve heart rate and sweat rate, two things that boost cardiovascular health. 

Improve Endurance

Becoming more comfortable in an uncomfortable setting is the name of the game if you want to push your body. By pushing through the discomfort, you can improve your tolerance for tougher workouts. According to research, people who are more acclimated to heat and fully hydrated have less body heat storage and perform optimally during exercise-heat stress. Additionally, one study conducted on elite athletes shows that heat training increases the production of hemoglobin, a protein that carries oxygen to the body’s organs and tissues. That process helps to improve cardiovascular endurance. 

Encourages Detoxification

Research indicates that people routinely have sweating rates of one liter per hour when working in hot weather. The increased sweat rate actually encourages detoxification, allowing the body to get rid of excess toxins in the body via sweat. While this is beneficial, don’t forget that you must replenish fluids after expelling that much sweat. Drink plenty of water and consider adding electrolytes, or consuming electrolyte-rich beverages like coconut water, in order to enhance hydration and replenish minerals.

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Currently, there is available research that indicates the benefits of adding some spice to your life. The active ingredient in cayenne, known as capsaicin, is believed to be the source of cayenne’s benefits. We’ll get into that as we move through this article. All that said, does drinking cayenne pepper water mean that you’ll get all the goodness from capsaicin? Continue reading to find out. 

Cayenne Pepper And Capsaicin

Cayenne pepper kicks any dish up a notch. In recent years, celebrities have publicly sworn by sipping on cayenne pepper water. The claims are that it promotes weight loss and may aid with pain management. Can a few sips of pepper water really benefit the body that much, though? There is about 2,500 micrograms of capsaicin per gram of cayenne pepper powder, according to information from 2017. 

Researchers note that large amounts of cayenne could cause potential toxicity in the body. The amount of capsaicin found in cayenne is so small that drinking cayenne water won’t do much harm. Preliminary animal research found that rodents benefitted from capsaicin intakes that made up less than one percent of their diets. Researchers estimated that dosages in the range of 30 to 40 milligrams may be appropriate for the average person. The good news is that that is way more spice than most people could naturally eat, even those who can tolerate spicy food. 

Cayenne pepper is not the hottest pepper in the world, especially when you consider the Scoville heat scale. It contains about 5,000 to 25,000 heat units, while pure capsaicin tops the Scoville scale with 16 million heat units. Depending on your spice tolerance, too much cayenne may cause mouth pain or upset stomach. Fortunately, cayenne pepper water also includes lemon juice, so the lemon may help balance the spice. You can enjoy it warm or iced and experience the following possible benefits. 

Improves Digestion

In Critical Reviews in Food Science and Nutrition, food researchers concluded that cayenne pepper is a potent gastrointestinal stimulant. It may help to increase the digestive tract’s ability to receive and process micronutrients. Capsaicin also boosts gastric blood flow. Additional research from 2016 found that capsaicin was able to stimulate the digestive process. Researchers did emphasize, however, that more research was necessary to determine the right dosage of cayenne to provide these benefits, and that didn’t include cayenne water. 

Provides Antioxidants

Of all the possible benefits in this article, this one has the most evidence and research. Cayenne pepper, in addition to other vibrantly colored produce, is a natural source of antioxidant compounds. A 2016 review found that cayenne’s antioxidants can help fight off damage to cells. Regularly consuming foods and beverages high in antioxidants can help lower the risk of developing heart disease and certain types of cancers, according to the Cleveland Clinic. 

Protects The Heart

Due to its ability to help dilate blood vessels, cayenne pepper water may have some cardiovascular benefits. By dilating blood vessels, blood can flow more freely, which helps promote better circulation. Some animal studies indicate that this blood vessel dilation may discourage plaque formation in the arteries. It isn’t clear yet how these results translate to humans, nor is it clear how much cayenne pepper water one would have to drink to reap those benefits. 

Supports Weight Loss Efforts

A lot of people report that cayenne pepper water is the miracle weight loss beverage. How true is that, though? There is some evidence that links capsaicin to fat breakdown, but it isn’t the quick-fix weight loss drink it’s touted as. In various small human and animal trials, capsaicin was linked to breaking down fat cells and increasing the rate at which calories are burned at rest. There is no recommendation on how much cayenne pepper water a person would have to consume to promote weight loss yet. It also does not counteract poor dietary choices, and there are more sustainable ways to lose weight.

May Suppress Appetite

A small 2014 study found that adding capsaicin to the diet of a small group of adults increased feelings of fullness and satisfaction. This may help ward off overeating. Just keep in mind that the small study used capsaicin pills at about 1.3 grams of red chili pepper that had a Scoville heat unit of 39,050. Each participant ate a dose for each meal for 36 hours and did not drink cayenne pepper water.

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Detox drinks have gained popularity as popular drinks that aid your weight loss efforts. They contain a mix of fruits, vegetables, herbs, or natural ingredients that boost the body’s ability to eliminate toxins. Think of “detox beverages” as an umbrella term for infused waters, juices, smoothies, teas, and other related drinks. Their appeal is simple: they offer a natural way to encourage detoxification in a refreshing, tasty, and easy-to-consume way. 

What Are The Benefits And Claims?

There is no denying that people regularly ingest pollutants and artificial chemicals on a daily basis. From environmental pollution to heavily processed foods, harmful chemicals and pathogens are near impossible to avoid. Consuming detox drinks can give the body’s natural detoxification processes a helping hand. In fact, some healthcare experts praise detox drinks because they help relieve bloating, gas, headaches, fatigue, and may even help cleanse the liver and digestive tract. 

Because detox drinks contain a diverse mix of natural ingredients, they work to enhance weight loss efforts and reduce inflammation. You may find that you experience a renewed sense of energy after consuming one or more of the drinks in this article. By promoting detoxification, you may experience reduced acne, hydrated skin, better digestion, fewer aches and pains, weight loss, and healthier hair. As always, though, maintaining a healthy diet, optimal sleep, and regular exercise is necessary for optimal health. The following beverages can aid your detox efforts, but they won’t counteract unhealthy diet and poor lifestyle habits. 

Cucumber Mint Detox

Mint can help improve the flow of bile in the stomach and cucumbers help protect the body from oxidative stress. The combination of cucumber, mint, and lemon works well for maintaining the body’s fluid and mineral balance as well. All three ingredients contain beneficial antioxidants that may help improve digestion and neutralize free radicals. Prepare this drink by washing, peeling, and slicing two cucumbers. Add the sliced cucumbers, a handful of fresh mint leaves, and a sliced lemon to a large pitcher. Fill with water, stir, and refrigerate for about an hour so the flavors can infuse into the water. Sip and enjoy.

Orange Carrot Ginger Detox

Get ready for a major dose of beta-carotene and vitamin C, two antioxidant compounds that contribute to optimal digestion and immune function. According to health studies, beta-carotene may aid your weight loss efforts by improving digestion, just like ginger. Praised for its anti-inflammatory properties, ginger may reduce bloating, improve digestion, and reduce stomach cramps. In order to make this drink, juice one large carrot and two oranges separately. Pour both the orange and carrot juices into a blender and add one tablespoon each of freshly grated turmeric and ginger root. Blend for 30 seconds, strain the mixture, and then serve. 

Pomegranate Aloe Vera Detox

Not only is this a visually stunning beverage, but it also does wonders for your digestive and immune systems. The important instruction here is to use fresh aloe vera, not store bought aloe juice. You want that gel straight from the source! Aloe vera has been known to reduce bloating, regulate bowel movements, relieve constipation, and improve digestive discomfort. Beet juice works to cleanse the liver, improve circulation, and cleanse the blood. Pomegranates happen to be one of the richest sources of antioxidants, which fight free radicals and boost immune function. To make this juice, peel the rind from an aloe vera plant leaf. Discard the rind and reserve about two tablespoons of aloe vera gel. Add that to a blender with two cups of unsweetened pomegranate juice and 1/2 cup of diced beet. Blend until smooth and mix in a dash of black pepper prior to serving. 

Simple Lemon Detox

Drinking water is obviously beneficial for your health, promoting optimal circulation and waste elimination. Infusing your water with lemon can help enhance those efforts. Lemons are naturally rich in vitamin C, which benefits your bones, gums, skin, and immune system. It’s very easy to create this detox drink because all you have to do is squeeze two to three lemons in one liter of water. Add a pinch of sea salt, mix, and enjoy over ice. 

Ginger Lychee Lemon Detox

As stated earlier, ginger is rich in anti-inflammatory properties that may ward off inflammation. Some research indicates that ginger may help the body cleanse certain organs. Additionally, lychee fruit contains epicatechin and rutin, two antioxidant compounds that help protect against chronic diseases, cataracts, oxidative stress, and more. Find a large mason jar and place a half-cup of minced ginger, half-cup of freshly squeezed lemon juice, and one cup of fresh lychee juice. Add ice to your desired temperature and a pinch of sea salt, mix, and then enjoy. You have the option to add some sliced grapes and a couple tablespoons of chia seeds for added nutritional benefits.

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Too often does stretching get overlooked, even for people who regularly frequent the gym. Everyone wants to show off their gains, but showing off flexibility and mobility is equally as important. Mobility is understated, especially for seniors and elderly adults. The reality is that the ability to move with ease is not fully appreciated until your movement is restricted. 

There are certain challenges that come with limited mobility, most of which are more noticeable in older age. For this reason, most people relate mobility and the elderly to a rehabilitation setting, i.e. physical therapy. Mobility training for older adults (or even younger and middle-aged adults) is not exclusive to medical clinics or rehabs. You can engage in mobility and flexibility training in the gym, outside in the park, or in the comfort of your own home. 

Stretching works to release muscle tension and soreness, helping you reduce the risk of injury. It may also aid with better muscle control, balance, coordination, and circulation. Consider the following stretches to improve both flexibility and mobility. 

Chest Stretch

You can stretch your chest by sitting or standing up straight and extending both arms to the side, palms facing forward. Reach your hands back, as if someone is pulling your arms, until you feel a stretch across your chest and along the front of your arms. Should you have difficulty holding your arms up and out to the sides, you can use a wall to stretch your chest. Place your right hand on a wall and step forward until you feel a stretch in your right pectoral muscle. Switch sides and make sure not to overstretch. 

Neck Stretch

Sit or stand up straight and elongate the spine. Stretch the back of your neck by slowly bringing your chin to your chest. Breathe deeply for about 10 seconds in this position and then roll your head to each side, holding each position for 10-15 seconds. 

Upper Arm And Shoulder Stretch

Begin by sitting or standing up straight and hold a towel in your right hand. Extend your right arm overhead and let the towel drip down behind your back. Grab the other end of the towel with your left hand and pull down gently, bending your right arm until you feel a stretch along your tricep and outside of the shoulder. Hold for five deep breaths and then repeat on the other side. 

Hamstring Stretch

Lie flat on your back and straighten your legs. Extend your right leg up perpendicular to the body and keep the sole of your foot facing the ceiling. Interlace your fingers behind your right leg and pull it toward you, keeping your left leg, hip, and lower back flat on the ground. Stretch until you reach about a six or seven on the scale of intensity and hold for 20 seconds. Repeat on the other leg. 

Ankle Stretch

Begin by sitting up straight in a chair with your feet flat on the ground. Begin by moving your foot up and down and side to side, holding each position for 20 to 30 seconds. Repeat on the other foot.

External Hip Rotation

Begin by lying flat on your back with both knees bent. Plant your feet flat on the floor before lifting your right foot off the floor and closing it over your left thigh, just above the knee. Your right knee should be out to the side and your legs should look like a figure four. You can hold that position if you feel a stretch, or deepen the stretch by grabbing behind your left hamstring and pulling your left leg closer to you. Hold for 20 to 30 seconds and then repeat on the other leg. 

Lower Back Stretch

Lie flat on your back with your knees bent and feet together, keeping your feet flat on the floor. Keep your knees together as you lower your legs to the left side, twisting your torso until you feel a stretch. Look to your right and keep your shoulder flat on the ground. Hold for 20 to 30 seconds and then repeat on the other side.

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The lymphatic system essentially acts as the body’s internal drainage system. It is responsible for removing toxins and waste from cells, and a poor-functioning lymphatic system can cause bloating, weakened immune function, and sluggishness. By stimulating lymphatic drainage, you can not only boost immune function, but also clear up the skin and increase energy levels. 

In order to promote lymphatic drainage, you have to move the body or encourage lymphatic flow via massage. The lymphatic system collects lymph and returns it to the heart via a network of vessels and nodes. Anything that disrupts this process can cause lymph to accumulate in the arms, legs, ankles, and other parts of the body. Lymphatic drainage works to eliminate harmful toxins and support the body’s ability to recover and heal more efficiently. Several studies note that regular lymphatic drainage promotes improved vitality and overall health. 

What Happens During A Lymphatic Massage?

A lymphatic drainage massage involves light pressure and strategic massage patterns that help clean out the lymphatic system. Generally, a massage therapist will stimulate the areas of the body that house your lymph nodes to get the massage started. That means that they will massage the armpits, neck, and (with consent) your groin area. Finally, they will help coax excess lymphatic fluid from your swollen tissues toward the lymph nodes, where the lymph is reabsorbed. 

Why Make A Lymphatic Drainage Massage Cream?

A lymphatic drainage cream is a cost-effective way to help improve lymphatic flow. Using the cream in this article can help support the body’s ability to eliminate toxins and excess fluid. It may also enhance lymphatic circulation, reduce swelling in problem areas, and aid the system’s natural detoxification process. Let’s take a look at the ingredients and how they benefit your lymphatic system: 

• Calendula: Known to promote circulation, reduce inflammation, and aid detoxification. 
• Cleavers: This type of herbaceous plant has small, hooked bristles on the stems that allow them to cling to different objects. Cleavers are commonly used in herbal remedies because of their purported lymphatic and diuretic properties. They may stimulate the lymphatic system, increasing the flow of fluid through lymph vessels, which ultimately facilitate the elimination of toxins and waste products. 
• Burdock root: Commonly used in traditional medicine and culinary practices, burdock root exhibits powerful anti-inflammatory effects that support digestive health. These anti-inflammatory properties may also reduce inflamed lymph nodes and reduce congestion in the lymphatic system. In doing so, burdock root may help support lymphatic function and flow. The diuretic properties may also help reduce fluid buildup in the body, helping eliminate toxins and waste products. 
• Yarrow: Researchers note that yarrow works to stimulate lymphatic flow, support detoxification, and reduce inflammation and swelling. It may also enhance immune function and promote overall lymphatic health. 
• Ginger: Like the other ingredients in the cream, ginger helps to stimulate lymphatic drainage and reduce inflammation. It may also support your detox efforts and encourage healthy circulation. 

DIY Lymphatic Drainage Massage Cream

Ingredients For Herb-Infused Oil:

• 1/4 cup ginger root
• 1/4 cup calendula flowers
• 1/3 cup cleavers
• 1/4 cup burdock root
• 1/4 cup yarrow
• 1 cup carrier oil of choice

Instructions For Herb-Infused Oil:

• Add all of the herbs to a jar and pour the oil in until the herbs are completely covered. 
• Store the jar in an area that gets direct sunlight, such as a windowsill, for two weeks, shaking the jar every few days. 
• Strain the herbs through a fine mesh sieve and collect the oil in a separate jar.

Ingredients For The Cream:

• 1/4 cup infused oil
• 1/4 cup raw cocoa butter
• 1/4 cup mango butter
• 1/4 cup coconut oil
• 15 drops grapefruit essential oil

Instructions For the Cream:

• Add the infused oil, cocoa butter, mango butter, and coconut oil to the top of a double boiler over simmering water. 
• Stir frequently until all of the ingredients are fully melted. Remove from the stove and then pour the mixture into a bowl. Refrigerate for about 30 minutes to one hour, or until the mixture solidifies. 
• Remove the solidified mixture from the fridge and whip it using an electric hand mixer until it is fluffy. 
• Spoon the mixture into a container and store in a. cool, dry place. Massage over lymph nodes during a lymphatic massage to promote lymphatic detoxification.

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Unless you’re trying to get rid of cold or flu symptoms, zinc is probably not the first nutrient on your mind. Zinc is more than a mineral that can help you recover from the common cold or other illnesses. It is an essential mineral that you should consume in small amounts every day. The reason for that is because the body cannot produce or store it, so consuming zinc daily can contribute to overall health and wellness. Read on to learn about the top five health benefits of zinc. 

The body needs zinc for various processes in the body. Behind iron, zinc is the second-most abundant mineral in the body. Zinc is involved with immune function, DNA synthesis, gene expression, growth and development, protein synthesis, wound healing, and enzymatic reactions. Zinc exists in a wide variety of plant and animal foods, but it is also available in supplement form. Because of its role in immune function, zinc is often included in lozenges, cold medication, and other cold treatments. Should you want to start supplementing with zinc, consider speaking with your healthcare provider to determine the right dosage.

It Contributes To Healthy Immune Function

Zinc works to control inflammation and prevent elevated inflammatory responses, including the release of cytokines. It aids the body during an immune response, but it also helps it return to homeostasis, the state of equilibrium between interdependent elements. According to research, zinc may help with the development of immune cells and interfere with the molecular process that causes mucus and bacteria to accumulate in nasal passages. A 2020 review of clinical trials found that when healthy adults with cold symptoms took zinc supplements, the duration of symptoms was significantly reduced by about 2.25 days. 

May Reduce The Risk Of Certain Age-Related Illnesses

Pneumonia, infection, and age-related macular degeneration are all examples of age-related illnesses. Researchers believe that zinc may reduce your chances of developing these types of illnesses. Older studies confirmed that older adults who supplemented with zinc improved influenza vaccination response. They also experienced a boost in mental performance and a reduced risk of pneumonia. A study from 2007 determined that taking 45 milligrams (mg) of elemental zinc per day may decrease the risk of infection in older adults by 66%. Additionally, other research confirmed that taking 80 mg of zinc per day, alongside vitamin E, vitamin C, and beta-carotene, decreased vision loss. 

It Helps Maintain Heart Health

The body needs zinc to maintain healthy cells within the cardiovascular system. Zinc also works to lower inflammation and reduce the risk of oxidative stress. The endothelium, the thin layer of cells that lines blood vessels, is slightly reliant on adequate intake of zinc. Zinc also assists the heart by supporting optimal circulation. Researchers note that zinc may aid with high blood pressure and cholesterol levels from damages or clogged arteries. One meta-analysis determined that adults with heart failure had lower levels of zinc than people with healthier hearts. 

May Help Treat Acne

According to several studies, people with acne tend to have lower levels of zinc than those with clearer skin. Acne, a common skin disorder, affects about 9.4% of the global population. It is most common in teens, but it can affect adults as well. It is driven by the obstruction of oil-producing glands, inflammation, and bacteria. Various studies suggest that both oral and topical zinc treatments can effectively treat acne by inhibiting the growth of P. acnes bacteria. Zinc also works to suppress oil gland activity and reduce inflammation on the skin.

It Helps With Muscle Growth And Repair

Zinc is involved in normal cell growth and division, which means that it assists muscle growth and repair. How does it do this? Well, it makes it possible for the body to heal itself and maintain strength in the body’s muscular and skeletal systems. Zinc also works to promote the growth of muscle mass by increasing the amount of testosterone the body is able to produce post-exercise. This is especially true after a session of weight training or high-intensity interval training. Regarding testosterone, zinc aids with the body’s release of that hormone and insulin-like growth factor-1 (IGF-1), both of which are necessary for muscle mass and metabolism.

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Those bulgy veins with a predominantly dark blue or purple hue are varicose veins. Although many people associate varicose veins with women, they can develop in both men and women. In fact, about 50-50% of women and 40-45% of men in the United States suffer from some vein-related issue. Varicose veins typically affect about 50% of all people over the age of 50. Due to that statistic, many people seek out natural ways to get rid of them. 

What Are Varicose Veins?

Varicose veins are a common problem in both older and pregnant women because of hormonal influences. They also tend to develop them because veins lose their elasticity from higher levels of inflammation. Varicose veins are swollen, twisted veins that result from the natural pooling of blood from weakened vein valves. Veins carry blood back to the heart, but malfunctioned valves can cause blood to flow backward and accumulate. That results in the classic bulging appearance. 

This common condition affects millions of people worldwide, and the bulging veins tend to appear in the legs. The pressure from standing and walking can not only contribute to varicose veins, but also cause discomfort and lead to swelling or aching. Some people see varicose veins as a cosmetic concern, but they can indicate an underlying circulatory issue. If you are interested in learning more about natural remedies to reduce the appearance of varicose veins, continue reading. 

Use Herbs

According to research, horse chestnut and bilberry are two plants that have been effective at treating varicose veins. Both plants are thousands of years old and have documented uses in various folk remedies. Recent research confirms that they may help reduce ankle swelling, feelings of heaviness, itching, and nighttime leg cramping. The fruit of the bilberry plant can be made into tea or extracts, while the horse chestnut tree produces seeds that can be incorporated into extracts, creams, lotions, teas, or capsules. 

Research suggests that taking doses of 160 milligrams (mg) of bilberry twice per day can help reduce the appearance of varicose veins. You can also combine this supplement with grape seed extract, butcher’s broom, and vitamin E to help encourage blood flow and protect veins. These herbs have natural blood-thinning effects that are considered safe. For horse chestnut, however, look for seed extracts that contain 16-20% escin, the active ingredients. You can also take horse chestnut in a dose of 100 mg once per day. 

Compression Socks

Compression socks or stockings are commonly used as a way to manage varicose veins. They work by applying graduated pressure to the lower legs and thighs, thus promoting venous return and reducing venous pressure. These socks may help improve circulation and reduce vein swelling. A 2020 study analyzed the impact of compression socks on varicose vein walls. Researchers noted improvements in endothelial function and reductions in inflammatory and coagulation markers. Additionally, the compression socks may positively influence the vein’s wall health. 

Maintain A Healthy Weight

Easier said than done, right? Statistically, people who are either overweight or obese are more likely to develop varicose veins. Carrying excess body weight increases the pressure on your veins, which can contribute to inflammation or reflux, especially in the largest veins, such as the saphenous vein in the legs. A recent report found a connection between obesity and varicose veins. For those who are overweight, varicose veins are more difficult to access and treat because they go unnoticed until they inflame to such a degree that they become problematic. 

Massage, Dry Brushing, And Naturopathy

According to a 2013 study, manual lymphatic drainage on patients with chronic venous disease improved clinical stages. This therapy also improved hemodynamic parameters and quality of life. Dry brushing, which involves stimulating circulation and lymphatic drainage, is also a form of manual drainage. A separate study looked at the combined effect of yoga and naturopathy on uncomplicated varicose veins. Results suggested that this combination therapy reduced inflammatory markers and blood pressure. Researchers stated that this indicated potential recovery in endothelial tissue inflammation within the microvascular system of patients with varicose veins. 

Essential Oils

Essential oils offer impressive healthy benefits, assisting with clearing the sinuses, remedying skin issues, and also improving hormonal balances. Researchers note that they may also be able to improve blood flow and lower inflammatory markers. When it comes to varicose veins, cypress essential oil seems to have an ability to increase circulation, in addition to supporting overall circulatory system function. To experiment, try rubbing five drops of cypress essential oil on the problematic area twice daily. Just make sure to dilute the cypress oil in olive oil, jojoba oil, or sweet almond oil before topically applying. That will help you avoid skin irritation, such as blisters, redness, or other skin issues.

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Even though something like stress is considered normal, it isn’t necessarily beneficial for your health. Sure, stress is healthy at times. It’s a hardwired survival technique, the body’s fight or flight response, during which you mobilize to take action in a dangerous situation. The body triggers the release of hormones that engage that fight or flight response when it perceives danger, making the body adept at responding to real emergencies. 

The problem is when the nervous system cannot distinguish between real danger and perceived danger. For example, real danger is a tiger chasing you, while perceived danger is a work presentation. But stress is highly common in modern day life, and it can negatively affect physical and mental health, leading to one or more of the following symptoms:

• Mood issues, including depression and anger
• Stomach cramps, nausea, and reflux
• Fatigue
• Difficult sleeping
• Decreased immunity and ability to heal from illness
• Disrupted hunger cues and increased fat storage
• Low libido
• Increased blood pressure

Practice Mindfulness

A lot of people find that mindfulness, more specifically mindful meditation, is a solution for stress. Mindfulness is not solely reserved for meditation, though. It’s possible to develop a regular mindfulness practice to help keep stress levels down. You can actively engage in a mindfulness walk, for example, for 15-20 minutes per day. Don’t have that much time? Consider a daily five-minute mindful meditation session to improve resilience when stressful times come. 

Keep A Gratitude Journal

Establishing a gratitude practice can benefit your physical, emotional, and mental health. Stress relief is a common benefit of practicing gratitude, as listing things that you are grateful for can put things into perspective. It’s a great practice to write five to 10 things you are grateful for (big or small) every morning. You may find that this practice helps you sleep better as well. 

Have Fun

If you only work and never play, you will eventually stress out. It’s common to forget to slow down and enjoy yourself, given the fast-paced nature of life these days. You don’t necessarily have to engage in a “fun” activity; rather, it can be something as simple as playing with your dog, taking a dance class, or carving out time to watch an episode or two of your favorite TV show. Just make sure that you have fun doing whatever you decide to do. 

Stay Active

More people are sedentary now than ever before. They either work at home or in an office while sitting, commute in a seated position, and then sit for the remainder of the evening. Are there people who break this mold and remain active? Yes, absolutely, but more people need to engage in regular physical activity. Regular moderate-intensity physical exercise can help fight stress and anxiety in the long-term. Researchers note that sweating through exercise is one of the best ways to remove excess cortisol (the stress hormone) from the bloodstream. 

Sleep Well

This can be difficult to do, especially if sleep is something that causes you stress. Since sleep is the body’s way of recharging, it is necessary for optimal physical and mental health. Proper sleep can also build the resiliency necessary for managing stress. Failure to get enough sleep on a regular basis can amplify your stress and decrease your ability to cope with it. That said, chronic stress can make sleeping very difficult, be it falling asleep or staying asleep. Too much cortisol in the bloodstream can cause nighttime wakings. The solution is to remove excess cortisol via some of the methods detailed in this article. 

Try Legs Up The Wall Pose

Yoga is a great low-impact exercise that can promote stress reduction. Certain poses, such as legs up the wall, are considered to be stress-relieving poses. It is exactly what it sounds like: you lay on your back and prop your legs up against the wall, which actually promotes circulation from the lower legs back to the heart. During this pose, you can enhance the relaxation by engaging in deep breathing, meditation, or another form of self-care. Consider a gratitude mantra while you stay in this pose for five to 20 minutes. 

The 5, 4, 3, 2, 1 Method

Need to ground yourself during periods of anxiety? You can employ the 5, 4, 3, 2, 1 technique if you direct your focus to the present moment. It can help ground you, making you feel less anxious or worried. Practice the method as follows:

• Identify 5 things you can see
• Pinpoint 4 things you can touch
• Notice 3 things you can hear
• Identify 2 things you can smell
• Find 1 thing you can taste

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